Sugar is a popular topic in nutrition discussion. Sugar goes unnoticed in the diet more than any other fat-building substance that causes hormonal and neurological chemistry imbalances, overall health detriment, and unwanted weight gain, and more.

Increased consumption of sugar may lead to negative and/or adverse effects on health, such as:

Contributes to overgrowth of candida, a fungal infection in the intestines, mouth, and skin

May lead to addictive behavior and the urge to binge

Becoming more aware of where unnecessary sugar is contained is important to be healthier and full of life. Here is some ways to learning where and how to avoid it:

Sugar alcohols: not sugar, not alcohol. They are carbohydrates with structures that only resemble sugar and alcohol, and are considered nutritive sweeteners because they provide fewer calories when consumed. The list includes isomalt, lactitol, maltitol, HSH, erythritol, sorbitol, mannitol and xylitol.

Avoid all artificial sweeteners. Artificial sweeteners belong to the non-nutritive additives in food, and are chemically over-processed. In the United States, sweeteners fall under the “Generally Recognized as Safe” (GRAS) list or as food additives under the 1958 Food Additives Amendment to the Federal Food, Drug, and Cosmetic Act.

Drink more water. Increasing water consumption will help the body stay hydrated and there is no sugar calories involved. Limiting the juice consumption to one 6oz.-8oz. glass a day is a great option.

Make your own food at home. Eating out does not allow you as much control about what ingredients are used. Also, choose your restaurants wisely where the quality of the food and ingredients healthy.

Prepare your own salad dressings and sauces. An simple dressing can be prepared with olive oil, vinegar, lemon, salt, and pepper. If eating out, ask for the dressing on the side or for just olive oil and vinegar.

Watch your portion sizes. If you eat out regularly for work or social reasons, book your meals at restaurants where you know the portion sizes are small or only eat half of your meal and save the rest for later.

Vitamin D, also called the “sunshine vitamin,” is both a hormone and a vitamin, manufactured in the body upon exposure to sunshine. Two biologically inactive precursors – D3 (cholecalciferol) and D2 (ergocalciferol) are transformed in the liver and kidneys. Vitamin D is essential for the regulation of serum calcium, phosphate and alkaline phosphatase, and thus helps to produce and maintain bone. It has also been associated with the prevention of certain cancers, diabetes mellitus, autoimmune disorders, cardiovascular disease (CVD) and osteoporosis, as well as recent evidence that it leads to significant reductions in body fat mass (read more on the study here).

Since vitamin D heavily depends on sunlight exposure, the populations in some northern countries, especially in the winter months, make little to no vitamin D on their own, meaning that the need for dietary supplementation and fortified foods is necessary to meet the need. Significant vitamin D deficiency in adults is reported to precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases, cardiovascular diseases, depression and other inflammatory process.

What can you do?

The recommended daily dietary allowance of serum 25-hydroxyvitamin D levels is between 2,000-4,000 IUs. Additionally, there is a number of food sources that contain vitamin D:

It is important to consider the sources of the fish, such as fresh, wild-caught, non-farmed options!

Cod liver oil – remember to use clean sources without fillers!

Eggs – organic, hormone- and antibiotic-free

And of course, SUNSHINE, 15 minutes three times a week! Since vitamin D is manufactured in the body at the time of sun exposure, it is vital to spend time outside in order to allow for the conversion of the inactive precursor compounds into active form. Ultraviolet (UV) radiation is a concern in itself, but it is important to be conscientious and safe, as season, time of day, length of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation exposure and vitamin D synthesis.

The pH is a measure of the hydrogen ion concentration in solution, but more importantly, pH is responsible for maintaining a delicate balance in the body.

The pH scale is calculated on a scale from 0 to 14. Neutral pH is 7.0. The higher (greater than 7) pH indicates a more alkaline state, while a lower pH (up to 7) indicates an acidic environment. However, the pH levels range throughout the body. For example:

Saliva: 6.8-7.4

Urine: 6.5-7.5; more acidic in the morning as a result of metabolism preparing for elimination

Blood: 7.35-7.45

The human body is alkaline by design, and acidic by function.

The most important biochemical balance is the blood pH with its very narrow range, and it is vital to understand and learn how to maintain this delicate range for good health over a lifetime. It is important to realize that poor lifestyle choices, toxic environment, and negative thinking all influence the body in a more acidic direction, which requires the body to work much harder to decrease these burdens and create an optimal homeostasis.

Ideally, the body needs to be slightly alkaline with the pH being between 7.365 and 7.45. It sounds easier than it is in actuality. The pH scale functions in multiples of 10 on the logarithmic scale, which means that it takes 10 times more alkalinity to neutralize an acid.

OK, so it’s going to take some work to increase the alkalinity in the body, where do we start?! NUTRITION is the biggest culprit in creating the acidity in the body, but also the best vehicle to use to improve the internal and external environment of the body.

Acidic sources in the diet:

Sugar

Dairy

Caffeine, alcohol, tobacco

Gluten

Processed carbohydrates

Factory-farmed/stressed-out meat

Chemically processed & treated foods

Acidic effect in the body results in dysfunction:

Inflammation in the gut and brain => whole body

Digestive disorders, constipation, diarrhea

Allergies

Arthritis

Skin disorders

Mood disorders & depression

Chronic disease

Autoimmune disease

Stress – physical, mental & emotional

Now if poor dietary choices, as mentioned above, are combined with dysfunctional metabolic processes in the body, an acidic environment is created that can only lead to DIS-EASE, which only encourages even more acid in the body.

So here are some suggestions on what types of foods need to be introduced to promote a more alkaline environment:

An alkaline diet is a guaranteed way to eat healthy and promote healthy metabolism as the body is working at the optimal level, allowing oxygenation of the cells and tissues throughout the body, that will decrease the amount of physical, mental, and emotional stress overall.

Gluten is a composite formed from several different proteins. It is found most commonly in wheat, barley, rye, spelt, kamut, oats, durum, einkorn, farro, graham, and semolina. Adding texture and a characteristic chewiness to baked goods, gluten is used in a wide variety of other foods as a thickener and binder, flavor enhancer, and protein supplement.

Within gluten, there are actually four main proteins: albumins, glutelins, globulins, and prolamins. Glutelins and prolamins are found in higher concentrations in wheat, while albumins and globulins are more plentiful in corn and rice. Glutelins in wheat, in particular, are dangerous for those susceptible to gluten intolerance and sensitivity because of the way that acids in the body break them down, leading to an abnormal immune response.

The cells of the immune system produce antibodies and other cellular products that begin to react against normal, healthy tissue, causing inflammation and damage. Gluten sensitivity is an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems. Gluten can inflame the brain by causing an autoimmune response.

A review paper in The New England Journal of Medicine listed 55 “diseases” that can be caused by eating gluten, including celiac disease, osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric and neurological diseases, including anxiety, depression, schizophrenia, dementia, migraines, epilepsy, and neuropathy (nerve damage). It has also been linked to autism.

The Ways Gluten Affects the Body & the Brain:

Through inflammation, and

As excitotoxins

The autoimmune reaction, where the body’s immune system starts attacking normal tissue in response to eating gluten will continue as long as these food products are in the diet. Gluten intolerance may lead to a varying degree of intestinal damage that increases the risk for malabsorption of food, which cause nutritional deficiencies and may also result in conditions, such as iron deficiency anemia, osteopenia, and osteoporosis.

During the digestion process, gluten can be broken down into individual proteins that are a lot like psychedelic drugs. These are opium-like proteins called gluteomorophins, which can drastically change brain function and behavior.

The gluten can affect the brain is due to its high content of glutamate (similar to MSG), a molecule that accelerates, activates, irritates and damages brain cells through a special “docking station” called the NMDA receptor. Excessive activity in this receptor due to glutamate has been linked to many psychiatric disorders. Glutamate is an excitotoxin, a substance that agitates and kills or damages brain cells.

Have we adapted to gluten?

Grains contain poisons, i.e. gluten, in their husks to fight back against predators. Some creatures, like birds, have adapted to overcome the defenses of gluten-containing cereal grains. However, most mammals are not adapted to grains and do not eat them in substantial quantities. This includes the humans. Even though, our bodies have not adapted, our diet have significantly changed to include industrialized, processed grains.

The body’s reaction to gluten:

It eats away at your gut lining. If the gut is damaged, you do not absorb nutrients.

It messes with the gall bladder and bile production. If you do not absorb fats and fat soluble nutrients such as vitamins A, D, K, and other nutrients, you will have problems utilizing any minerals you do absorb, to say nothing of the nutrient deficiencies from inadequate essential fats.

Phytates tightly bind to metal ions and make them unavailable for absorption.

All of which can lead to autoimmune disease and cancer. Once the gut lining is damaged, we are at exceptionally high risk of autoimmune disease, such as Hashimoto’s, and several types of cancer, including non-Hodgkin’s lymphoma. The pancreas is assailed by grain-induced inflammation due to CCK problems and elevated insulin levels. This inflammation is a potential cause of pancreatic cancer and pancreatitis (inflammation of the pancreas).

Gluten & Thyroid: Mistaken identity

The molecular structure of gliadin, the protein portion of gluten, closely resembles that of the thyroid gland. When gliadin breaches the protective barrier of the gut, and enters the bloodstream, the immune system tags it for destruction. These antibodies to gliadin also cause the body to attack thyroid tissue.

Is moderation a possible choice?

Gluten is one of those cases where moderation is not possible. Even the smallest amount of gluten can trigger an autoimmune response, from a drop of soy sauce or a whole loaf of wheat bread. The immune response to gluten is delayed, which means that it may not manifest until up to 4 days later and may last in the body for up to 6 months each time.

Gluten-Free Diet

It is important to be aware of the presence of gluten in many of the grocery items besides the typical culprits, such as bread, crackers, cookies, biscuits, breaded meat, croutons, pasta, pizza crust, noodles, muffins, noodles, and cake. There may be unexpected items that contain gluten that you may have never thought about before, so it is VITAL to read the labels on everything that comes prepackaged:

The immune system is a complex network of multiple systems working within the human body and it synchronizes its responses when defending the body from infection and disease. Immune system malfunctions can cause an inappropriate response to substances or cells that are native to the body, it causes autoimmune diseases.

The immune system has the capacity to remember diseases it has encountered and produce secretions and cells that can effectively defend the body from another recurrence. It also has an advanced communication system that can trigger an immediate response to an emergency and act depending to the severity of the infection. Activated immune cells start producing substances that allow it to recruit other immune cells and guide it to the site of attack while at the same time allowing it to control behavior and growth.

When the system is compromised, the body is left defenseless, thus leaving it vulnerable to disease. Therefore, the body’s defense system is only as dependable as the support it gets. Some of the ways to support the immune system for a peak performance:

Antibiotics and vaccination as remedies to assist the body’s defenses against disease have now been debunked by recent findings. Of late, antibiotics have been shown to attack beneficial bacteria in the stomach and suppress immune functions. Consider some natural antibiotics, instead! To be sustained, the immune system heavily depends on the stomach for support.

But most importantly eating foods that boost the body’s immune system can offer a lot of healthy options:

Echinacea– Echinacea is a popular herb that has been identified to boost immunity. Combined with goldenseal, another herb, or enjoyed alone as tea, this member of the daisy family has been found to prevent and treat upper respiratory tract infections as well as the common cold.

Ginseng– This herb has many varieties. The most commonly studied variety is Panax, or Korean, ginseng. Its main active component, ginsenosides, has been proven to have anti-inflammatory and anti-cancer properties. Clinical research studies have demonstrated that it may improve immune and psychological functions as well as conditions related to diabetes.

Garlic– This spice has had a long history of medicinal value. Garlic has cardiovascular, anti-microbial and antineoplastic properties. It’s also a perfect spice to use when doing sauteed dishes.

Bell peppers– This pepper variety does not contain capsaicin, unlike its other feisty cousins. On the contrary, it is sweet and crunchy and contains the carotenoid lycopene which lowers the risk of cancer; beta-carotene which is converted to vitamin A; and Zeaxanthin, known to prevent macular degeneration and cataracts.

Ginger– This herb has been shown to reduce inflammation, cardiovascular conditions, blood clots and cholesterol. In a study, researchers found that animal subjects given ginger extracts had a significant reduction in cholesterol and blood clotting qualities. Moreover, it has been observed to inhibit the behavior of genes connected with inflammation.

Turmeric– This spice contains curcumin, which has notable antioxidant properties. It also has antibacterial, anti-inflammatory and stomach soothing benefits. It reduces inflammation by stimulating the adrenal glands to increase the hormone that lessens inflammation. Animal studies on this herb have revealed that turmeric protects the liver from the adverse effects of alcohol and certain toxins. Turmeric also helps in digestive problems by stimulating bile flow.

Gingko Biloba– Gingko biloba’s leaves contain antioxidant compounds called bilobalides and ginkgolides that protect the body from damage caused by free radicals. Moreover, it has also been found to protect against radiation. In a study using animal subjects, ginkgo was demonstrated to have protected the test subjects against radiation poisoning. The latest research also suggests that extracts of this herb can neutralize oxidizing agents and free radicals caused in the cells due to radiation, thus preventing cell death.

Ganoderma– This is a Chinese bitter mushroom also known as reishi, and has been attributed to assisting in longevity and health. Further studies on this oriental herb reveal that it strengthens immunity and combats cancer. Moreover, it has antioxidant properties and provides relief from urinary tract infections.

Astralagus– This Chinese herb stimulates the immune system and aids in digestion and adrenal gland functions. It is also a diuretic. The effectiveness of this herb is due to polysaccharides, saponins and flavonoids. It has also been taken to combat the common cold and flu. Its digestive health benefits demonstrate the lowering of stomach acidity, resulting to an increase in the body’s metabolic rates and the promotion of waste elimination.

Cat’s claw– This herb from Peru is commonly used for stomach problems. It is becoming known as an exceptional immune response stimulator that helps the body to fight off infections and degenerative diseases. It contains oxindole alkaloids enhancing the immune system’s capacity to engulf and destroy pathogens.

From a practical perspective, taking in food which boosts the immune system while enjoying it at the same time can be a cost effective way to maintain health. Coupled with a healthy lifestyle, sufficient rest and a positive outlook in life, staying healthy does not have to cost an arm and a leg.

In continuing with a discussion about stress, I want to address the profound effect stress has on the adrenal glands, as they control the body’s reaction to stress and trauma.

The adrenals are two walnut-shaped glands that are situated on top of the kidneys. They secrete hormones – cortisol, epinephrine and norepinephrine – that regulate the stress response, and are closely related to thyroid health. It is important to address that healthy adrenal glands contribute to proper thyroid function as well.

Stresses that affect adrenal health and constantly release stress hormones, include many of the emotional and physiological challenges of modern life:

Impossibly full schedules

Driving in traffic

Financial problems

Marriage problems

Losing a job

Blood sugar swings

Gut dysfunction

Food intolerances, esp. gluten

Chronic inflammation

Autoimmune problems

Environmental toxins

Chronic infections

The symptoms of adrenal stress are diverse and non-specific as they affect multiple systems in the body:

Fatigue

Headaches

Decreased immunity

Difficulty falling asleep, staying asleep and waking up

Mood swings

Sugar and caffeine cravings

Irritability or lightheadedness between meals

Eating to relieve fatigue

Dizziness when moving from sitting or lying to standing

Gastric ulcers

Adrenal stress disrupts the hypothalamic-pituitary-adrenal (HPA) axis, which is a complex neural network between the hypothalamus, the pituitary and the adrenal glands that regulates physiological functions, such as temperature, digestion, immune system, mood, sexuality and energy usage.

Adrenal stress further weakens immune barriers – GI tract, lungs, and the blood-brain barrier – in the body, by allowing foreign substances to enter the bloodstream and brain, weakening the immune system, and promoting inappropriate immune system regulation.

Inappropriate stress response will affect the hormonal balance in the adrenals due to chronic stress exposure, with prolonged cortisol elevations and excess estrogen in the blood, since the liver has a decreased ability to filter them.

A huge part of what I talk to my patients about is nutrition. And I am certain that you have heard it a countless number of times that you should eat healthy, which is a great notion.

However, what does eating healthy actually mean?!

First, let’s start by deciding what “real food” is:

whole, unprocessed, unrefined

local, seasonal, organic

grass-fed, wild-caught

Therefore, if it comes in an industrialized package, it is NOT real food!!!!

Industrially processed foods have included a number of additives that are harmful to our health, which include white flour, white sugar, high fructose corn syrup, processed soy, industrialized seed oils, toxic chemicals, and preservatives. Another current issue are the GMO-crops that are not labeled and used in much of the processed foods; that’s why buying organic is essential.

Organic produce in your region during the season for a particular crop contains more nutrients, such as polyphenols and antioxidants like vitamin C, vitamin E and quercetin, since the nutrients retain the majority of their value while they are exposed to light during photosynthesis. Buying locally allows for a shorter amount of time between the harvesting of the produce to the consumption by buyers, while it also supports the local economy. Organic farming practices play a large role in how the food is grown and handled without pesticides, herbicides, and other harmful chemicals, which particularly significant to those with vulnerable immune systems – children, pregnant women, and immuno-compromised adults.

Consuming pasture-raised meats and wild-caught fish is significant to maximize the nutritional benefit with a better Omega-3 and Omega-6 fatty acid profile, and higher levels of vitamins and micronutrients (vitamin E, beta-carotene, vitamin D, riboflavin, thiamin, magnesium, calcium, vitamin A, B12, and folate). Another consideration is cooking meats on a healthy traditional fat like butter or coconut oil. Pasture-raised animal (meat, fat and dairy) products are the richest known source of conjugated linoleic acid (CLA), which may have anti-cancer properties.

The side effects of consuming non-real-food with the nutrient-stripping additives, toxic chemicals, and genetically-modified-organisms begins the cascade of an auto-immune response in the body that leads to systemic inflammation that may result in DIS-EASE.

So consider the source of your food next time you shop for yourself and your family as you want to provide the best fuel for optimum health!

Functional medicine, an overall system approach to dis-ease, looks for the root of a problem by evaluating nutrition and environmental exposure to toxins and utilizing appropriate functional laboratory assessments. Metametrix Clinical Laboratory is one of the best in the field and is conveniently located in Atlanta for my patients.